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Tuesday, January 7, 2014

A great power rack leg workout


One of the great tools available at a complete gym is the power rack. Comprised of four upright posts with holes spaced one inch apart, a power rack enables the lifter to set safety pins eliminating the need for a spotter in the event of a missed lift.

Pin locations give the ability to train lifts at the weak link, or sticking point, to build strength and increase the maximum weight one is able to lift in an exercise. 

A great muscle group to train with a power rack is the legs. An effective program to use is as follows:

  • squats-5 sets of 15, 12,10,8,6 reps
Do the first three sets normally using full reps, lowering as far as you safely can. The fourth set should be done as a partial rep set. Set the pins so the lift begins at the mid point and do 8 reps from that point until the finish position of the squat. Change the pins so the lift begins at the bottom position and ends at the mid point and do 6 reps in that zone.

The pin positions can be altered to train different points in the lift to work through sticking points. 

Power racks have nearly limitless pin positions and are very helpful in loading up weight on big lifts and doing short rep partials. I'll expand on this in an upcoming article.

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